Very few of us manage to fall asleep instantly as soon as we get into our bed. But not all are bestowed with this ability to fall asleep as soon as they get into bed. Many of us struggle in falling asleep at night and to help them here are few exercises that can calm their nervous system, relax in seconds and relieve stress for quick and sound sleep at night.
Legs Up The Wall
You simply need to lie down on your bed facing the wall and put a pillow under the waistline. Now raise both your legs keeping the knees and heels at same line, while your hands lying along the body and palms up slowly. You need to stay in this position few minutes and smoothly bend the knees and then try to shift the legs to either side.
On Your Stomach
Lei on your stomach and place a pillow beneath your stomach and lock down the fingers behind the back and stretch. Now you need to take a deep breath and gradually bend the toes and back and try to reach the heels with your locked hands. Gradually go down and exhale.
You are required to repeat this pose for at least 6-10 times and unlock the fingers and relax your hands
Legs at Wider Angle
Sit down with your legs open wider apart and place a pillow just in front of you to lie down on it. Now straighten the back and deeply inhale as deep as you can. Gradually exhale and stretch your arms forward and lie down on the pillow. You need to lie down in this position for few minutes and repeat inhaling and exhaling for 10 times and then back to your original position.
Place the Feet Together
For this pose, you need to lie down on your back with the support of a pillow and connect the feet and spread the knees to the sides. You need to keep your hands relaxed and try to stretch your body with the palms up. You need to breathe evenly and deeply and try to stay in this position for few minutes and return back to your position.
Turning While Lying on Bed
This is the simple pose where you need to lie down on your back and bend the knees and put them together. Now gradually tilt your legs to the side, while holding them with your hands. You need to stay in this position for one minute and change the side again. You must repeat this for 2 times for each side.
Lying on Your Back
You need to lie down on your back with a pillow at your back. While lying you need to spread the legs and put both the hands on your sides with palms up. Ensure that the head and the spine is in straight line and take three deep breathes and exhale it through the nose and repeat the ordinary inhale and exhale four times and by the time you will feel sleepy and soon you will fall asleep.